As the new year approaches, it is often tradition to make resolutions. Health and well-being have been a focus over the past few years, and looking at the latest diet trends may be attractive. These often promise ‘the secret’ to quick results, but you may want to think twice before committing to what is likely to be a fad diet.

Body positivity

If you are motivated to change your diet or lose weight, we hope you do this for the right reasons. For example, to improve overall health rather than to improve your body image or because you feel pressured by friends, family or society.

Fad diets

A fad diet is a diet that promotes fast weight loss, in an unhealthy and unsustainable way, without suitable evidence to support its claims. They might sound like the cabbage or soup diet, Atkins, Keto, ‘miracle’ weight loss pills, dietary detox, paleo, clean eating or lemon water. Many of these diets offer quick-fix solutions, are restrictive and unsustainable, and can even be dangerous, especially if maintained over time.

How to spot a fad diet checklist:

•          Is it restrictive?

•          Is it sustainable?

•          Are there nutritional or health risks?

•          Do you have to buy expensive or unnecessary foods?

•          Are they offering a magic cure or a silver bullet?

•          Are the weight-loss goals unrealistic?

Healthy Eating

Let's make fad diets a thing of the past! So, what can you do instead? First, you can change your focus to overall healthy eating. Healthy eating is an aim that you can maintain over your whole life by making small sustainable changes to your diet over time.

So, instead of going on a New Years diet, try:

• Focus on healthy eating (look at the Eatwell Guide as a good starting point)

• Choose foods that will keep you fuller for longer, i.e. add high-fibre, high-protein foods to your meals

• Don’t restrict - eat regular meals and snacks for sustained energy and to avoid over-eating

• Have smaller portions of foods high in fat, e.g. have a side of veg and fewer chips

• Choose healthy snacks, e.g. unsalted nuts, popcorn, fruit or veg sticks

• Plan – have fewer takeaways or meals away from home by cooking more often and saving leftovers for your lunch at work

• Drink less alcohol – opt for alcohol-free versions or soft drinks, choose shandies and have ‘drink-free’ days

If you seek support with safe weight loss or healthy eating, speak to your GP or registered dietitian.

Resources 

Disordered eating support at BEAT, MIND and NHS

Healthy Eating from Chaneg4Life and British Heart Foundation